(Specialty warm-up: 3L, 3R kettlebell row, 3L, 3R kettlebell clean, 3 double kettlebell swing clean) 10 rounds of the following kettlebell complex: 1L Kettlebell row 1L Kettlebell clean 1L Kettlebell front squat 1R Kettlebell row 1R Kettlebell clean 1R Kettlebell front squat (Up to) :15 sec. rest 1 + 1 + 1 = 1 rep. Today, each rep is performed with the same heavy kettlebell. Weakest lift in the complex governs weight- Adjust up or down by round as position and proficiency dictate. Stay organized and powerful: Set up and move like you mean it. One lazy round will impact all those left. As with last week's carry/ swing drill: If you want to row more, clean more. If you want to clean more, row more. If the squat is "easy", then improve the other two. Goal is fluid, seamless, aggressive transition from movement to movement; Address similarities, and identify differences. Take rest of no more than :15 sec., between sets. Then, 5 rounds of: 1 minute double kettlebell rack hold @ (minimum) 2 x 35lb. W, 2 x 53lb. M :30 sec. tripod headstand/ steep Pike position (position governs variation) 5 Push-up (Scaled to full ability) 5 Chin-up (or 5/1000 underhand bodyweight row, as needed) 50 Jumprope Pay attention to the pick-ups and put-downs, and scale bodyweight movements to full ability in each round; Sandbagging is for those that hold more reverence for the notion of a "win" than the performance of the work. Transition seamlessly, and breathe attentively; One will most certainly lead to the other. If headstand simply does not work (not, we don't like it... ), adjust to tallest possible pike position hold; Head should be even with arms, as in a barbell press lock-out. And then, as quickly, powerfully, and accurately as possible, 5 rounds of: 10 Medicine ball throw @ (up to) @ 12lb. W, 16lb. M 5 Burpee 5 "Floor-to-feet" There is no wiggling, wandering, or guessing here: We know the positions, we know the bracing, and we know the expectations. Meet or exceed them- Fresh, tired, alone, outdoors, indoors, etc... And finally, "Time under tension": 15 Abmat sit-up @ (up to) 1/2 BW + 25 "Prison" Abmat sit-up + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 calories Airdyne/ equivalent @ cool-down pace Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.